BowTiedBacho
@BowTiedBacho
Followers
2,013
Following
356
Media
82
Statuses
948
Nutrition | Training | Health Optimization | Not Medical Advice | #btc
Joined December 2022
Don't wanna be here?
Send us removal request.
Explore trending content on Musk Viewer
Errejón
• 589364 Tweets
LINGORM MAJOR FANDOM
• 522898 Tweets
ZeeNuNew At ONE BKK
• 295832 Tweets
Ivan
• 122445 Tweets
Luka
• 116739 Tweets
期日前投票
• 114267 Tweets
GROW UP TO BE FREENBECKY
• 110189 Tweets
Durk
• 75235 Tweets
#それスノ
• 73438 Tweets
#Mステ
• 58105 Tweets
Alien Stage
• 49695 Tweets
Tattvadarshi Sant Rampal Ji
• 33052 Tweets
結城さく
• 28737 Tweets
悪役令嬢の中の人
• 24577 Tweets
FIGHTING FOR LOVE
• 17792 Tweets
MALIN GRAND FINAL 2024
• 17776 Tweets
ByahengPinas for SB19Con
• 17305 Tweets
Bologna
• 16339 Tweets
#ガラビー生パフォ
• 15853 Tweets
hyuna
• 15706 Tweets
GLAY
• 15189 Tweets
未成年の主張
• 12661 Tweets
#ネトフリでタイプロ
• 12169 Tweets
Gustavo Gayer
• 12109 Tweets
#ライオンの隠れ家
• 11639 Tweets
#ساعه_استجابه
• 11349 Tweets
Couldn’t make it to the gym today so got a little arm pump with was some 30lb dumbbells.
Sometimes you just gotta make it work.
12
15
261
Down about 10lbs. Now time to go to Tulum and ruin the progress.
2
12
157
Heavy DB rows are one of my favorite movements for back.
I don’t mind a little body English with these as I like to do them heavy.
Will usually follow them up with more strict movements using cables or machines.
2
3
53
Reps were sloppier than I’d like but I wanted to see where I was at since I haven’t done any dumbbell presses in a few months.
2
4
50
Too many beers over the weekend has made this week’s training a little more difficult than usual.
But that’s the price you pay for having a good time every once in a while.
0
2
45
Weighted dips are one of my favorite push day movements.
Great for improving lockout strength and developing the triceps and pecs.
5
1
41
The fat pad bench is by far my favorite bench.
The extra width of the pad feels great on the shoulders with heavy presses. Once you use one it’s tough to go back to a regular bench.
3
2
39
Because I'm sure I'll eventually get the "post fizeek" comment and to prove I'm not some dude that's been lifting for 2 weeks trying to give fitness advice.
0
5
39
I will likely forever reside in the MidWest, but man I love the mountains.
0
2
25
High BP is one of the biggest issues that far too many people ignore.
Gotta keep it in check.
5
0
18
Below is a story about the transformation of one of my favorite clients.
This individual had spent many years neglecting his health, not exercising, and eating an extremely unhealthy diet. Eventually he found himself in a very bad spot from a health standpoint. It wasn't until a
1
1
16
Sets of 12 here.
Can’t beat an old cybex vertical smith machine. I’ve always preferred the vertical smiths over the ones with an angle.
0
2
19
If i could only choose one movement to do it would probably be some form of hinge movement.
Simply for the fact that I love doing them and they’re great for building a strong posterior chain.
0
1
16
If you want big strong glutes and hams you need to become good at hinge movements.
Nothing will light your glutes up like an RDL or good mornings with an SSB or on a V-squat machine.
If you're feeling it in your back and not your glutes you're not bracing and hinging properly.
1
0
15
Supposedly only pussies use the smith machine, but a couple sets of heel elevated front squats on the cybex is a great way to end a quad session.
3
1
13
I don't condone eating fast food very frequently, but man is there anything better than a sausage egg and cheese McGriddle?
8
0
14
As a trainer it's important to realize that not everyone cares about all the details of training and nutrition.
Often times when people come to you, they don't want to actually learn about these things.
5
0
13
This client came to me after receiving some blood work results that had him and his dr worried.
He was weighing 267lbs his total cholesterol was almost 300, triglycerides were 199, LDL was 217, and HDL was at 41.
After 7 months of working together his weight is down to 233,
1
0
14
This stuff is pretty good.
Might be an option if you’re one of those people that “hates” water and struggles to get in enough protein.
2
0
13
My last cycle I went from 218lbs to 241lbs and had people asking if I was taking Tren, Anavar, Winstrol etc.
In reality I was taking:
400mg test cyp per week
200mg primo per week
250mcg sermorelin daily
3
0
11
Skipped my last blood donation by about 12 weeks so when I went in my hemoglobin was pretty high.
Have heard good things about this supplement so going to give it a try and see if it has a positive impact on my levels.
Will report back.
2
0
9
When people talk to me at the gym they usually want to talk about supps or gear.
It's almost always people who haven't figured out how to train or eat and look like they drink every weekend.
Supps and gear can be a piece to the puzzle depending on your goals, but if you
1
1
11
There was another guy at my old gym that took some pretty high doses of gear and had no idea what he was doing.
We got to talking one day and he told me he was taking "trim."
I can only assume "trim" meant tren lol.
Dude thought it was called trim cuz it was making him leaner.
2
0
10
I have a client that runs two businesses and has three young kids.
He hasn't missed a single training session in months. He'd train 7 days a week if I let him.
Some people just got it, whatever "it" is, and others just don't have it.
0
0
11
Finally had the pleasure of trying this pre workout from
@AlphaWolfForce
.
I can say that I really like it. Only did one scoop today and it gave me good focus and an excellent pump with no jitters or anxiousness that some pre workouts will give you.
The flavor is good and its
4
0
11
@AJA_Cortes
I was a daily user for 7 years. When I quit the withdrawal symptoms were horrible. Flu symptoms for 4 days and other side effects that lasted 3 weeks.
Had headaches and a diastolic blood pressure around 100 for two months. Quitting was the best decision I ever made.
3
1
11
It's funny how I can tell who I'd be cool with in the real world just by how they tweet.
Some people are so negative and have a constant bitter tone to their tweets.
Others are positive, encouraging, and informative.
Not hard to tell who I'd rather be around.
2
0
10
People will talk to me about training, and they'll often assume that I must train 6-7 days per week.
They're usually shocked when I tell them I typically train 4 days per week, sometimes 3, and if I'm feeling froggy occasionally I'll train 5 days.
1
0
10
This is going to be a lengthy post about my backstory and dealing with patellar tendinosis.
Growing up I was a basketball player. I started in the fifth grade and played all year every year until my senior year of high school. As I got older, I became one of the better players
1
0
12
I don't understand how a grown man struggles to get enough protein.
I've worked with clients who can't consistently get 150g of protein. There are so many protein options out there, but it always comes down to a discipline and preparation issue.
1
0
10
If you're bulking, you should still be doing some form of cardio.
It's not going to kill your gains.
Cardio while bulking will help with digestion when pushing large quantities of food, and it will help keep things like blood sugar and blood pressure in check.
2
0
8
As a dude I'm completely content with doing nothing and just being.
Then there's my wife...
"Hey, we gotta go here and do this, then we gotta go there and do that, oh and we have to go see so and so, and there's a party on Saturday."
Keeps life interesting.
1
0
9
Assisted pullups are an underutilized movement.
Regular pullups and weighted pullups are great, but people often use too much momentum to complete the rep.
If you're training for hypertrophy, you'll likely get a much better connection with assisted pullups.
2
0
7
Most people who lift rarely perform any type of rotation.
We've all seen the bodybuilder or gym bro that can't move outside of their typical movement patterns.
These people often tend to be tight in areas like their lower backs and hip flexors.
Something as simple as a lunge
1
1
10
Bodybuilders like to give powerlifters a lot of shit and vice versa, but both are extremely difficult and respectable in their own ways.
For powerlifting imagine lifting near maximal loads week after week with the thought in the back of your mind that every heavy lift you could
1
1
10
I usually wear flat shoes for back squats so I can sit back into my hips more, but I love these shoes for other squat variations or leg presses where you’re trying to achieve more knee flexion.
They’re a bit pricey but I’ve had them for a while and they’ve held up well.
0
0
8
You know, life really gets put into perspective when you experience a tragedy.
We all chase money, status, materialistic items, and stress about the small stuff but all that really matters is making memories and spending time with your people.
1
0
10
Sometimes clients just can't be helped.
Not because the coach doesn't know what they're doing but because the client isn't truly ready to make changes yet.
Every week it'll be a new excuse as to why they couldn't do what they we're supposed to.
4
0
7
Been having to restrain myself from downing a whole container of this before bed every night.
Stuff is too good, great for gut health as well.
0
0
6
When weighing yourself you should do it at a consistent time each day. Preferably the morning after using the bathroom and before food or water.
If you're weighing yourself at different times each day you're not going to get a consistent weekly average.
2
0
8
545 for 2x2 today. Hip was a little tight but deads feeling decent.
1
0
9
Getting into fitness and weight training will definitely distort your image of yourself.
A few days out of the month it'll be like, "damn I like good."
The rest of the month it'll be like, "I look fat today," or "wow I'm a skinny bitch and need to grow."
2
0
10
If I get really fat for awhile and just walk around a lot will that make my calves grow?
Because I'm about to try it.
4
0
10
This was garbage but it was after my top sets so whatever.
Good example of how to fail safely when lifting by yourself tho. Take the extra time to set up the safeties so you don’t injure yourself.
0
0
8
The "wait until you're my age" guys exhaust me.
I don't plan on taking a 5 year hiatus from the gym, consistently eating like shit, and drinking every weekend so I'm sure I'll be fine when I get there.
2
0
9
Tendinitis might be the most annoying thing a lifter or athlete can deal with.
One day you feel great so you go really hard, then you spend the next week trying to get the tendon to calm back down.
Isometrics, collagen, and BPC-157 will be your best friends if you deal with it.
0
0
9
Found this image of my first check up after my patella rupture. Crazy that this was almost 9 years ago.
I remember my first day of rehab they hung my knee off the table and pushed down on it to restore rom because it was locked straight. I almost flew off the table.
0
0
7
I've always hated running, even in my basketball days.
It's beyond boring to me, but I've always said you should lean into the things you hate and suck at.
1
0
7
I have a buddy that was starting to get into pretty decent shape for him.
Something minor happened at his gym and he ended up canceling and buying some adjustable dumbbells saying he was going to just start working out at home.
I told him that was a bad idea, he's currently up
1
0
8
Wife drug me out to the Olympic swim trials. Tbh I thought it would be boring, but watching elite athletes at the top of their sport compete at anything is enjoyable.
2
0
7
Awhile back I decided to see how I'd feel if I weight trained every day for a month straight.
I went in every day and trained as hard as I could for that given day, no just going through the motions. I kept in squats, deadlifts, heavy pressing and all of the usual accessories.
0
0
8
It's shocking how many grown adults don't know how to read a nutrition label.
1
0
7
Some people don't understand that you don't have to have an opinion on everything.
It's perfectly fine to just shut up listen and stay out of things.
4
1
7
@ZachHan25148246
Training biceps before pressing is a lifting hack!
Been doing this for a while now and have had zero anterior shoulder pain when pressing.
3
0
7
I live for the sets that make you nervous.
There's nothing better than that high you get after you hit a tough set that you think might injure you.
2
0
7
Home gyms are great to have if they're decently equipped, but in my opinion going to a good gym will always be better.
The energy and atmosphere of having others in the gym can't be replicated.
1
0
5
If you feel like you're in a rut with your training, sometimes all you need is a little change of scenery.
Going to a new gym with different equipment and a new atmosphere can do wonders for pulling you out of a training slump.
0
1
7
When you diet, you're going to reach points where your weight loss will stall.
When this happens for extended periods, you have to either increase activity or pull calories, sometimes both.
If you pull all of your calories out in the beginning, you're not going to have much
0
0
6
Lifting heavy weight is cool and impressive.
But what's more impressive to me is when I see someone who can move efficiently and has a high degree of kinesthetic awareness.
These people also tend to be very strong and very good athletes.
1
0
6
When I was in high school, we had this kid who was a grade below me that played running back. He was 6-1 240lbs and had a 4.7 40 time.
We were in the gym one day and a kid dumped 405lbs off his back onto the floor.
1
0
6
I watched this dude run over and power clean it off the floor and rack it for the kid who dropped it.
Some people are just genetically gifted and when you come across them, they'll just leave you shaking your head at the things they can do.
1
0
6
Every gym I've ever been in always has at least one guy that just walks around looking for someone to acknowledge him so that he can talk.
Is this a universal trait of all gyms?
1
0
7
@melkersvard
@BowTiedOx
I get the point you’re making about HVA and I personally train in vivos.
But correlating elderly people falling and dying to someone training in converse for a couple hrs per week is quite the stretch.
2
0
7
I have completely eliminated the seated calf raise from my training.
For me personally all it does is light up my Achilles tendon and I've found the standing calf raise, or calf press on a leg press or linear hack to provide a much better stimulus.
0
0
6
I almost never keep junk food / snacks in my house. If I have them, I will eat it all in 1-2 sittings.
When we want snacks, we make it to where we have to physically leave to go get them.
I think a lot of people's diets would benefit from applying barriers like this.
2
0
6
When I first started training, I would train 6-7 days per week.
I thought more training meant more muscle. I had some decent newbie gains then plateaued.
It wasn't until I cut back my training and started focusing on my nutrition that I really made gains.
0
0
5
I don't judge anyone for following a certain diet or training a certain way, as long as they're healthy, and feel like it's working for them.
When I get annoyed is when they see some results then think their way is the best and that it should apply to everyone and every scenario
1
0
6
Fall weather might be my favorite here in the MidWest.
Nothing better than rolling up to the gym in a hoodie and some sweat pants on two scoops of pre, 5mg of Cialis, and 500g of carbs.
0
0
6
I have a client that is obsessed with cottage cheese.
I've seen him put it on tuna and avocados, blows my mind but at least its high in protein.
I also think he has a phobia of forks. Sent me a pic of his meal the other day and he was eating steak with a spoon lol.
2
0
6
Little delt and arm pump today.
Tried to do machine dips but snapped the cable on my first rep of my top set.
0
1
6
Normies think steroids are some miracle that does all the work for you.
Yeah, they help.
But if you're a fat lazy undisciplined loser and take steroids you're just going to be fat lazy undisciplined loser with health problems.
3
0
5
I've been the guy that took gear, ate like shit, and didn't train properly.
I got a little bigger and stronger but once I did PCT it pretty much dissipated.
Now I know how to eat, train, and take less gear while getting better results.
Training and nutrition are the foundation
1
0
5
This client came to me wanting to put some muscle on their frame.
I assigned them a structured training program, gave some diet recommendations, and started holding them accountable to hitting their macro and calorie goals.
Now they're maintaining a weight of around 160lbs.
0
1
5
The people who know the least about training and nutrition are often my favorites to work with, as long as they give effort.
It's one thing to help someone hit a new PR or put on some muscle, but it's even more fulfilling to educate someone and help them significantly change
0
0
6
A common problem I see with people performing squat movements is that one or both knees will have adduction when transitioning out of the hole.
This is usually because your glutes are either weak or not activating properly. If you have this problem foam roll your
1
0
6
Idk who needs to hear this, but this exercise does nothing for knee pain.
Might help with shin splints but is useless for knee issues.
1
0
6